Useful Exercises for Sprained Wrist
Before you start on with the exercises, it is important for you to take adequate amount of rest for at least the initial 24-48 hours! The sequence of healing is abbreviated as R.I.C.E, which stands for Rest, Ice, Compression and Elevation. This means that for the initial 24-48 hours, you are not supposed to exert your wrist. You should keep it at rest and ice it for at least 15-20 minutes at every 4 hours gap. For this, you can wrap the ice in a towel and give compressions on the injured wrist. It is also important to keep the sprained wrist in an elevated position so that the blood is not collected in that area. You must consult your physician before starting with the exercises depending upon your condition. However, starting on mild stretching and wrist strengthening exercises after 48 hours should be fine under normal conditions.
Wrist Stretching Exercises
The following exercises would prove to be beneficial in regaining the range of motion and the normal mobility of the wrist. Have a look!
Exercise #1
You need to gently bend you wrist in the forward direction and keep it in the same position for at least 5 seconds. Then bend the wrist in the backward direction and hold it for 5 seconds as well. Now, you need to gently move your wrist from side to side, like when you do while wearing a wrist watch or a bangle. Repeat the forward, backward and side to side exercises in 3 sets of 10. This will help in regaining the range of motion.
Exercise #2
This exercise would require both the hands as the healthy hand will help bend the weak hand forward and backward. First, you need to press the backside of the palm of your injured wrist in downward direction and hold it for about 15-30 seconds. Now use your healthy hand to press the fingers of the sprained hand in backward direction. Hold this position for 15-30 seconds and do 3 sets of both the downward and backward motion. Make sure that you keep your elbows straight during this exercise.
Exercise #3
In this exercise, you need to perform a wrist extension and wrist flexion stretch. Firstly, you need to stand and place your hand flat on a table, with the base of your palm below. Make sure that you keep your elbows straight and lean your body forward with the weight on the palms. Hold on for about 15 seconds and repeat thrice. Next, you need to stand with the base of your palm facing upward and the fingers pointing towards your face. Keep your elbows straight and lean away from the table. Hold on for about 15 seconds and repeat thrice.
Exercise #4
The next exercise would be to place your elbow on a 90° angle and turn your palm in an upward direction, hold on for 5 seconds and then turn your palm in the downward direction. Again hold on for 5 seconds and keep repeating till you perform 3 sets of 10.